Breathing
A calm, guided breathing exercise to help you slow down in a couple of minutes.
Tools & apps
Free things to use between sessions
Browse by topic
Not sure where to start? Pick what is on your mind, and see the tools that fit.
Anxiety
When worry takes over
Apps
Guided tools that run right in your browser, free to use.
Defusion
An ACT exercise for stepping back from sticky, difficult thoughts.
Values compass
Get clear on your values, and use them to face a real decision.
The Second Look
An interactive thought record: catch a hard thought, weigh the evidence, and write a closer reading.
Set It Down
A 60-second reset for when a thought loop keeps going.
The Crest
Ride an urge as a live wave and watch it crest and fall in real time, without acting on it.
The Field Guide
Ten common thinking patterns, and a calm place to practise spotting them in your own thoughts.
Here
An interactive 5-4-3-2-1 grounding practice: come back to the present through your senses, one at a time.
Without Being Sure
For a decision you cannot get certain about: notice the shape of the pull, and find one faithful step you can take without being sure.
Worksheets
Worksheets you can download, print, and keep.
Box breathing
A four-step breath pattern for settling the nervous system.
Thought record
Notice a difficult thought, then gently weigh the evidence.
A lament
A five-movement structure from the Psalms for naming pain honestly.
The family you came from
Six prompts for noticing the patterns you grew up inside.
A letter to the person I lost
A continuing-bonds letter to the person you lost; five gentle prompts.
Five senses grounding
An illustrated guide to the 5-4-3-2-1 sensory grounding practice.
The boundary
A seven-prompt walkthrough for naming one boundary you keep postponing.
Rumination interrupt card
A wallet-sized, three-step interrupt for spiralling thoughts.
Sleep hygiene habits
Evidence-based habits from morning to bedroom, with the research behind them.
Body check-in
A two-minute body scan for people whose work asks a lot of their bodies.
Urge surfing log
A three-instance log for noticing the shape of an urge over time.
Values bull's-eye
Four life domains; rate what matters and how close you are living it, then one small move.
After the uniform
Five reflective prompts for the transition out of service life.
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Looking after a whole team?
These tools are free for anyone to use on their own. If you run an organization, they can also come to your people as part of a wider piece of work: sessions, courses, and a referral pathway built around what your team actually needs.
See what this looks like for organizations